This post is all about CrossFit warm up ideas!
Whether you’re looking for CrossFit warm up stretches, CrossFit warm up games, or even CrossFit team warm up ideas the whole group can participate in, you’re in the right place!
As a CrossFit athlete and personal trainer, I’ve come across some very effective (and FUN) CrossFit warm up ideas that I’m excited to share with you for when you want to spice things up a little!
This list includes CrossFit warm up ideas for teams, individuals, partners, and more!
Enjoy this post about CrossFit warm up ideas!
This post contains affiliate links. You can read our full disclaimer here. This post is in no way affiliated with CrossFit. These are simply fun CrossFit warm up ideas we personally love!
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Best CrossFit Warm Up Ideas
Fun CrossFit Warm Up Ideas
1. Junkyard Dog
This CrossFit warm up is much easier to show you than to try and explain, so just watch this video. I recommend fast forwarding the video to 0:30.
This warm up is fun because it’s something different and it’s also a funny way to build trust with your partner!
2. 4-Minute Jumprope Warm Up
Minute 1: Jump with two feet (single-unders)
Minute 2: Jump on just your right foot
Minute 3: Jump on just your left foot
Minute 4: Alternate feet OR double-unders
3. The 5-Minute AMRAP
In the AMRAP, perform the movements that you’ll be performing in the actual workout, but at either light weights or with no weight, and at a small number of reps.
For example, if your workout consists of 10 pull-ups, 15 thrusters, and 20 burpees… Then your 5-Minute AMRAP could be: 2 pull-ups (or kip swings), 4 thrusters (with JUST the bar, no weight added), 6 burpees (or no push-up burpees.)
4. The CrossFit Standard
Do 3 rounds of 10-15 reps of each of the below exercises:
- Samson stretch (hold for 15-30 seconds each time)
- Overhead squats (with a PVC pipe)
- Sit-ups
- Superman hold
- Pull-ups
- Ring or bar dips
5. Animal Crackers
Start a 6-minute AMRAP timer, and athletes perform each movement for 10-15 reps before moving onto the next. Go through the entire list of “animals” as many times as possible.
- Crab walks
- Frog jumps
- Duck walks
- Inch worms
- Frog pumps
- Leap frog (if you have a workout partner)
- Bear crawls
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CrossFit Warm Up Games for Groups
Here’s a list of some fun CrossFit team warm up ideas when you want the group to have a good time! I know the whole gang will enjoy these warm up games for CrossFit!
1. Team Relay Race!
First, make a list of 5-6 dynamic warm up movements and stretches that you want to do in the relay. (The more people you have, the less movements you will likely want to do, for the sake of time.)
These need to be movements that require moving across the floor.
Here’s a sample list:
- Karaokes
- Walking lunges
- Cartwheels 😂 (this can get quite hilarious!)
- Frog jumps
- Bear crawls
- Broad jumps
How this works: Divide the group into teams of 2. Both teams line up in straight lines next to each other, with the first person of each team standing at the “starting/finish line.”
When you say “GO,” the first person in line performs the first movement down the gym then SPRINTS back, slaps the next person in line’s hand and then that person goes and does the same thing. Continue down the line until each person has done the movement, and then move on to the next movement!
Continue this until each person has done each movement. Whichever team is done with all the movements first, wins!
PRO TIP: Put the slower movements like the walking lunges at the beginning of the list, since this warm up game can get quite competitive and everyone will want to rush toward the end!
2. Pizza Pie Battle
This one always makes everyone laugh!
Each member holds an ab-mat over their head (like they’re serving a pizza tray at a restaurant.) When the coach says “GO”, everyone walks around trying to smack the “pizza tray” off other people’s hands.
If your pizza tray gets knocked to the ground, you’re out!
Last man standing with their pizza tray still up, wins!
3. Snake
Everyone gets in one line outside. The person in the front holds a medicine ball. Everyone starts running in line and the person in the front passes the ball to the person behind them. The ball gets passed from person to person and when it gets to the very back of the line, that person must SPRINT to get to the front of the line, then THEY pass the ball back. And the cycle repeats!
There’s no “winner” in this game. You just keep going until the whole team has gotten the ball and sprinted to the front of the line!
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CrossFit Mobility Warm Up Ideas
Below is a list of CrossFit warm up movements that’ll help your skeletal system prepare for your workout. It’s always smart to do some mobility work before your workout so that you don’t hurt yourself.
Pick 3-4 of these movements that you feel will warm up the areas you’ll be using in your actual workout, and do 6-10 reps of each movement, for 3-4 rounds.
- Pigeon pose
- Cat-dow
- Downward dog
- Upward dog
- Spiderman poses
- Inchworms
- Inchworm to pushups
- Lunge with internal rotation
- Airplanes
- Leg swings (back to front)
- Leg swings (side to side)
- PVC pass-throughs
- PVC pipe Sotts press
- Handstand hold
- Kip swings
- Hollow rocks
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CrossFit Warm Up Stretches
The important thing to know is that static stretches are not recommend before a workout. However, dynamic stretches are.
The difference is simple. Static = holding a stretch for over 1 minute. (Perfect for post-workout and rest days.) Dynamic = holding for less than 1 minute.
So here’s a list of some dynamic stretches for you!
Hold each stretch for around 30 seconds.
- Pike hold
- Pigeon holds
- Elevated pigeon holds
- Straddle hold
- Samson stetch
- Cross-body shoulder stretch
- Banded lat stretch
- Banded tricep stretch
And another great way to get your body warm is by rolling your muscles out.
CrossFit Warm Up Without Equipment
Here are some movements you can do to warm up for your Crossfit workout without any equipment!
Pick 3-4 movements that you feel will warm up the areas you’ll be using in your actual workout, and do 6-10 reps of each movement, for 3-4 rounds.
- Burpees
- Air squats
- High knees
- Butt kickers
- Mountain climbers
- Planks
- Jumping jacks
- Broad jumps
- Ski jumps
- Tuck jumps
- Hollow rocks
- Karaokes
- Side shuffles
- Walking lunges
- Crab walks
- Bear walks
- Frog hops
- Shuttle sprints
- Squat jumps
Your Questions About CrossFit Warm Ups Answered
What is a dynamic warmup?
A dynamic warmup means you aren’t holding any stretches/positions for longer than 1 minute. (Any stretches longer than a minute are considered static stretches.) Static stretches are the type you don’t want to perform before working out (only after and on rest days) because they can make your muscles too loose.
Dynamic warmups and stretches are perfect for pre-workout to get your lungs and muscles ready to go!
What is a warmup game?
CrossFit warm up games are basically just a fun way to get the whole group involved in getting their body ready for their training session! We have a list of lots of these in this post.
Please comment below if you have any questions! You can also message me on Instagram and I’m happy to chat with you!
Looking for other CrossFit tips and ideas? I’ve got you covered!
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